Wednesday 3.30.11

Coach Erica and Kim bustin' out a Pose Running Drill

Warm Up: Running Drills

SWOD: For PR - 5k Run

Metcon: Is Optional: 3 rounds – Sore is total reps of pull ups

- 3 Clean & Jerks (70% of 1 rep max)

- Max Reps Strict Pull Ups (set ends when chin does not pass ABOVE bar)

This metcon is optional. We really want you to focus on blasting this 5k. Concentrate on keeping a consistent pace and breathing. Lets kill some PR's!
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11 comments:

  1. KellyWednesday, March 30, 2011 5:53:00 AM

    5k 29:14 PR

    Beat last 5K by 16 seconds! Yeah!

    ReplyDelete
  2. AliciaWednesday, March 30, 2011 6:02:00 AM

    Fundamental #2 WOD
    15 cal Row
    10 Push Press @55#
    Ring Rows
    11:12

    ReplyDelete
  3. JamieWednesday, March 30, 2011 7:29:00 AM

    5k 37:02, 1st time running this distance but I know I can do better next time.

    ReplyDelete
  4. AnonymousWednesday, March 30, 2011 8:39:00 AM

    I wont be able to run a 5k today...I can barely walk!

    ReplyDelete
  5. MikeCWednesday, March 30, 2011 10:55:00 AM

    SWOD 5K 22:18
    Metcon 22P/Us' 95# C&J

    ReplyDelete
  6. KimWednesday, March 30, 2011 2:38:00 PM

    Ran 5 k in 27.35!!!!!!!!!!!
    Clean and jerks 55lb
    Pulls up 21

    ReplyDelete
  7. SteveWednesday, March 30, 2011 5:36:00 PM

    SWOD = 27:31

    ReplyDelete
  8. MaureenWednesday, March 30, 2011 5:45:00 PM

    Since when is a 5K a SWOD and not a Metcon?

    "SWOD": 30:38 -- didn't PR but definitely did better than rolling over and going back to sleep which is what I almost did this morning

    Metcon: Opted out

    ReplyDelete
  9. DaniWednesday, March 30, 2011 7:27:00 PM

    Swod: 1/2 @ 16 minutes and walked part way. First run since the 1/2 WTF...I can run 13.1 but I cant't run a frickin' 5K :(

    Metcon: #65/15 total (kipping)

    ReplyDelete
  10. DougWednesday, March 30, 2011 7:34:00 PM

    neighborhood metcon: 2 dogs and skate board...dude

    ReplyDelete
  11. KimWednesday, March 30, 2011 10:27:00 PM

    Steve really you couldnt just let me have this one could you? 4 sec?

    ReplyDelete

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